10) Quadriceps
Muscles: Quadriceps.
Bring your heel up towards your bottom to stretch the front of the thigh. Repeat on the opposite leg.

11) Hamstrings and Calf
Muscles: Hamstrings and Calf.
With the left leg forwards, straighten the knee and point the toes up to the ceiling. Bend the right knee and lean forward over the front knee to stretch the back of the thigh. Repeat on the other leg.

12) Lumbar Rotation
Muscles: Erector spinae, quadratus lumborum and abdominal obliques.
Bending the knees slightly turn the torso round and reach to the left. Repeat on the other side.